- 11-02-2009, 04:42 PM
I want to get the outside part of my muscle the part that i think is called the biceps brachii (i may be mistaken) bigger and more showwy thru my shirts what do u guys recommend for building up that sucker? (when built it looks like an extra hump on the outside of ut arm in between bicep and tricep [please advise if i got the name wrong]) also i really want to get more pronounced traps and im already doing barbell shrugs anything u guys would recommend for that would also be very helpful
- 11-02-2009, 04:58 PM
- 11-03-2009, 08:32 AM
11-03-2009, 09:40 AM
Want traps? Try power cleans for a few weeks.
Shrugs have to be HEAVY to really make a difference in trap size.
Also, try mixing up your grip on curls, a closer grip will work a different part of the biceps as will a wider grip. Or you could do DB curls and rotate it at the top so that your thumb is almost pointing away from you. This produces and incredible contraction, for me at least, and rotation is great for your biceps. I believe I read somewhere that the biceps has 2 functions: raise the forearm and rotate the forearm. So if you are never doing excersizes with rotation you are only fighting half the battle.
11-03-2009, 10:19 AM
11-03-2009, 02:10 PM
11-03-2009, 03:49 PM
I am at work, so can't youtube it. Basically performed like a regular clean except you don't bend your knees the second time.
Just replace the (dot) with a . and post in your browser.
11-06-2009, 05:34 AM
11-06-2009, 10:01 AM
11-06-2009, 01:57 PM
Nothing is going to show through any shirt at 6'1'' 180. You need to eat more. Just keep working out and doing what your supposed to be doing and arms will grow. Add 10lbs of muscle on your whole body and your arms will grow ~1in. So if you want to make the arms grow you need to squat.
Also, I would do really heavy BB Curls. With the Olympic Bar, do something like 8x8 4 with wide grip and 4 with medium/narrow.
11-12-2009, 11:08 AM
well i may be 6ft 1 and only 180 but my arms are 15.5 in wide... and modestly i would say that my regular bicep has a nice peak to it... i just wanna kno u said that squats would affect my arm width? i thought that was a leg and ass workout?
11-12-2009, 11:12 AM
11-12-2009, 11:44 AM
11-12-2009, 11:45 AM
11-12-2009, 12:03 PM
M.Ed. Ex Phys
11-12-2009, 12:29 PM
11-12-2009, 12:49 PM
11-12-2009, 12:53 PM
Also, heavy barbell curls and hammer curls will hit the area you're looking for. I've gotten a lot of response out of my arms by really concentrating on technique. For example, if I'm working with DBs, I stay fairly strict and include a lot of wrist rotation (ex. With incline curls, I'll start with my palms facing each other and as I curl the weight up in a wide arc, I'll rotate my wrist so that my pinky finger is higher than my thumb). If I'm using a barbell for curls, I go really heavy and allow myself to cheat a little.
Also do a lot of flexing between sets and after you're completely finished and you'll have the outside of your biceps poking out in no time!
11-12-2009, 01:01 PM
There is no way to specifically hit any muscle on the anterior humerus. The best thing to do is to always change your workouts and to learn how to really get a hard contraction during every rep.
M.Ed. Ex Phys
11-13-2009, 05:34 AM
You got Biceps Brachii which has a long and short head and a brachialis which lies underneath and is visible from the side. In a lot of Arnolds old pics that is the big bulge on the outside of his arm, he had an amazing brachialis.
If that is the muscle you mean then Hammer Curls
11-13-2009, 12:22 PM
11-18-2009, 12:46 PM
i have 30in legs... and only 16.5 in arms..... i dont belive in squats builting huge muscle.
~ IRON LIVERô________ *[It's just advice man, that's all it is! You can take or do whatever the FCUK you wanna do!]
12-12-2009, 11:24 PM
you probably dont have the genetics for those crazy pointy lookin outside of arm biceps.
i dont either
12-14-2009, 01:55 PM
Funny thing is i stopped doing hammers and now i see them more... arm width has increased by half an inch in half a month which idk if thats good but im happy with it.. i dropped all my other workouts and im doing the 5x5 routine now and eating alot more
12-27-2009, 04:39 PM
OK, was going to create a similar thread, but I saw this and thought I'd add to it. I've read conflicting things on wide grip and narrow grip barbell curls for targeting the long/outer head. I read a report saying wide grip, and I've been doing that. Then today I read one that says narrow, so I look up some info on the net, and I still get conflicting stories. I think I may just go back to shoulder-width and be done with the confusion unless someone here can tell me dead-certain which one it is. Damned BB mags.
12-27-2009, 09:47 PM
people need to quite reading magazines and stick to basics
the grip that allows you to use the most weight and feels the best FOR YOU is what YOU should use
just ridiculous these guys doing outrageous wide or narrow curls
you have to find what works for you, if your biceps are not 19 inches and you are trying some special exercise to bring out your long head you are cheating yourself
i work on long head by doing hammers first or pinwheels first. you wont see me doing some fancy junk.
everything in th egym that you do needs to be what is comfortable for you. Jay Cutler, Kevin Levrone, Jeff Willet, or your training partner cannot tell you how your body works and responds. People who take the advice of others and refuse to listen to their bodies will forever be stuck in this cycle of no gains and fancy pancy curls on a swiss ball
12-27-2009, 10:40 PM
12-28-2009, 04:51 PM
Whoa, whoa, whoa, calm down chief. First off, this isnt just some hobby that I am toying around with. I've been at this a long time and see nothing wrong with trying to change things up to bring out lagging parts. It's called bodybuilding. I enjoy reading the mags. I like the info I find on this board better. About the mags, I am in Iraq and bb mags are a way we kill time. We talk smack about most of the stuff printed, but still pick up some ok info from time to time. We hit the gym nearly every day and have done so for 9 months now. Change is pretty much a necessity. I do hammers and love the improvement I've seen since adding them regularly a while back. I just feel I need some long head definition to make my arm pop when not flexed. I dont understand your problem with that.
12-29-2009, 10:16 PM
oh s*it sorry man i didnt mean to come off like i was flaming you or anything remotely close to that. I just put down what i have found works for me in the relatively short amount of time i have been lifting. didnt mean to offend you. I am sure you know a lot more about bodybuilding than i do so sorry about that
12-30-2009, 02:25 PM
01-01-2010, 12:36 PM
Yeah I too deffinitly want to get the lower part of my bicep to stickout more! Same with my lower tricep, I feel like with a shirt on my arms don't look too big but shirt off you can tell I workout. I'm gonna start doing more hammer curls, reverse grip curls. Hopefully it will help
12-11-2011, 03:20 PM
And for traps, I suggest never taking advice from people with naturally big traps first off. And if you have small traps you need to make sure you work out the rear part as much as the top, and shrugs do not hit the whole thing. I suggest looking up as many trap excercises as possible, and making sure you hit your traps different ways. Heavy smith machine shrugs and ultra light bent over trap pinches are a good staple to start every other week, dumbbell shrugs and a high/wide grip on a row machine to pinch the rear traps are a good alternate.
Hopes this helps for you and a lot of the others seriously inquiring for the same subjects.
12-11-2011, 04:21 PM
12-12-2011, 02:29 PM
It's easy, just lift heavy!
12-12-2011, 02:32 PM
For traps and general delt development, try single arm dumbbell snatch. Your medial delts and traps will grow very fast and your strength and explosive power will increase greatly too.
It's easy, just lift heavy!
12-12-2011, 07:09 PM
you want bigger biceps, do reverse grip pull ups
Iron Forged Nutrition Rep
use code "R1balla" to receive a discount
12-15-2011, 01:21 AM
4x10 cheat curls
4x12 hammer (if you do one arm at a time choose weight where you will fail @6)
4x12 iso curls
3x20 rope curls (speed)
Intensity - High enough you want to die at the end of set 4
12-15-2011, 02:19 PM
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